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Workout Wednesday!

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Happy Hump Day! Today you're doing a mix of all of my favorite lower body movements! Working towards sculpting those legs for summer.. Or just life in general, because hey, we're training for life. Not just 3 hot months.

As always adjust weights as needed based on your fitness level. The workout should be preformed for a total of 3-5 circuits, again this is based on YOUR fitness level.

Now go rock it!

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Xo Rach

Why You Keep Falling Off "The Wagon"

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"It's just not for me." Have you told yourself that when it comes to a diet or workout program? I know I have time and time again and after being sick this week and feeling a bit discouraged a lightbulb went off in my head.

I think 80% of the time it's not that the program or diet isn't for you, it's that it becomes hard and you want to stop.

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There are times when programs really aren't for you, this is true. You must be honest with yourself though and ask "is this just hard?". If it's just hard, well good. It should be! The body you want will never come from half assing ANY program.

A memory that comes to my mind is when I was going to do the 21 Day Sugar Detox with a friend. I didn't get through one day, and a few days later my friend and I both agreed it just wasn't for us.

The thing is, it would have changed our lives for the better! We couldn't let go of sugar, we needed sugar in our lives so instead of making a change and doing hard work we went for the easy way out.

Next time you want to say "this isn't for me" , remember to ask yourself if it's just hard. You know you can do hard things. You may not always want to, but if you want something you've never had you've got to do something you've never done.

Xo Rach

My Body Doesn't Define Me

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When I first started working out after I had my son, my fitness journey was about gaining strength and most importantly confidence. I had( still have) stretch marks like crazy and my confidence was at an all time low. Though, I'd never thought highly of myself sadly. Shortly after I began my journey I found instagram, and I found the fitness community there. At first I thought it was amazing. I started following these strong women, and I was inspired. Then I let what I saw warp my mind. I saw the "ab progress photo" and thought to myself "when I have abs I'll be happy". Everything I knew that was right, keeping a good mindset, getting fit for myself, loving me for my own strength and not abs, it all went away.

I looked at myself in the mirror 100x a day, waiting to get abs. I still ate healthy and worked out normal but my mind went somewhere else. I got abs, and I posted them all the time. Before you think I'm the biggest douche on the planet just keep reading. I let my abs define me and my fitness.

That was two years ago, that was at the beginning of Strong Chicks Rock. Now you can check my instagram and you won't see ab shots. Why? Because abs don't define me. They don't make me better, or more healthy than someone else. I may have them, but who cares?

A learner you, or a you with abs, isn't a better you. It's just a different body.

Am I proud, yes. I'm very proud of myself , but I'm not proud that I let 12 inches of skin define me and SCR. Nor is that the example I want to show women, that they should strive for abs. You should strive for wellness.

It's easy to get wrapped up in social media. To see abs as the defining moment in your health and fitness journey. Abs don't mean anything though.

Your strength isn't defined by your abs, how healthy you are doesn't show in your abs. I might as well hold my pinky up and say "LOOK, look here at my pinky. See how healthy I am!!!"

Don't get me wrong, I'm pro selfie, I'm pro sharing progress with social media. If it's all done with the right mindset. Abs aren't bad at all, I love abs. What is different is how I see abs, and the role that they play--or I let them no longer play in my mind. They may be there, but I measure my healthy, and you should measure yours too, based on how you feel, your strength and your confidence without the superficial aspects.

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" A Strong Chick is a woman on a mission to be the best version of herself she can be. She strives to have a healthy body and mind. She is smart with her training and what she puts into her body. She is ever learning and growing. She has chosen to take control of her life, to not just gain physical strength, but mental strength as well. She is kind, she is powerful, she is in control." -Me..Rachel Turner

Becoming Fearlessly Fit!

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Are you someone who shys away from the gym? Or maybe someone who goes, but stays away from the weight room? This is something so completly common in women unfortunately. What is it that has made you fear the gym? Is it the other people there or lack of knowledge when it comes to what to do? Theres no wrong answer, but both answers have solutions.

People use to tell me all the time (because I was dealthy afraid of the gym, like sick to my somach afraid) "Whats the worse thing that could happen?". As they asked this I created a list a mile long in my head of all the things that could happen.

What is Fear?

Here's the thing. The story we ae playing in our heads is just that. A story. You've walked into the the gym and already told yourself that you are going to fail. You've played out the situation. You know if you go over to the squat rack that someone will stare at you and make you feel bad. You already know this.

image Whats the easiest way to stop the stories in our head from playing at 100mph? Realize this, fear is just an emotion. Just like happiness and excitement. We can choose to be happy, and we can choose to be fearful. It's important to know that fear isn't a man with an axe running after you. It is only an emotion we give power to. One that we 100% don't need to.

Getting Over Fear

I'm not saying that if you think of rainbows and butterflies that you'll never encounter fear. Trust me, I know fear. I suffered from serve anxiety for years. When I realized I had a choice though, to not let fear consume me. My life changed. When I feel those feelings creeping up in my mind I acknowledge them, I realize they are there and I keep going. I don't feed their thoughts, I don't plant a story. I let them come as they are, then let it go. I still may feel nervous occasionally, but I know that fear isn't real.

I know what you're thinking, well no I don't but if you were anything like me then maybe these thoughts are running through your head. "You're a trainer it's easy for you to say that" or "Yeah think happy thoughts and I can do everything I wanted..yeah right". Those are both valid thoughts, truly.

Think of this, the olympian athlete didn't just wake up one day and acquire super human strength over night. He decided he had goals, and in order to meet them he had to put in work. Even if he didn't always like it or feel comfortable he had to, if he wanted to reach the olympics.

This is the same with dealing with fear. We don't want to live a fearful life, we want to be happy and confident. Not just in the gym but in life. Evey step we take to achieve this may not always be easy and it definitely may not always be comfortable. Think of the alternative though, a life never reaching goals. Never accomplishing the things you want because you feed the story of fear to your mind.

So, lets bring it back to the gym. You've never lifted before, or maybe you have in private but never in a gym setting. That's ok. The people you see rocking it, all started out somewhere. They made mistakes and still make mistakes. You have to be ok with being new at something. You must accept that it's ok to look silly, or do something wrong. That's all part of learning and growing. Everyone in the gym from pro athletes to beginners are in there to progress. You don't reach your goal then say F it and never come back . You stay to learn and grow.

The gym is a school of fitness (I say this lightly..). Walk in knowing that you won't give power to your negative thoughts. Focus on yourself, not on others. I promise you, they are focusing on themselves..not on you!

Your Fearlessly Fit Workout

Here's a workout to take with you to the gym, each move is linked to a YouTube video that shows proper form. Keep this post up with you when you go to the gym and click the links as needed so you know what to do.

Adjust weight based on fitness level. Do 3-5 rounds of this workout, again based on your fitness level. Form is key, so if you feel your form lacking then lower your reps.

Weighted walking lunges x10 R/L Push ups x10 Box step ups x12 R/L TRX rows x10 Bugarian split squat x10 R/L

Know that you freaking rock and you can do this! You are not bound to cardio and abs. Take control of your mind.

You are a Strong Chick.

xo Rach